Ham & Green Onion Quiche

Thick chunks of salty ham and pungent slivers of green onions give our pie some serious scrape-the-plate succulence.
Ham & Green Onion Quiche

Photo: Maya Visnyei

By Lisa Howard

Serves: 4
Hands-on time: 10 minutes
Total time: 1 hour, 25 minutes

INGREDIENTS:

  • 2 slices whole-grain bread, roughly chopped
  • 1 large egg plus 5 large egg whites
  • 1 1/2 cups 2% milk
  • 5 3/4 oz low-sodium nitrate-free ham, cut into 1/2-inch cubes
  • 2 1-oz slices low-fat Swiss cheese cut into small cubes
  • 1 bunch green onions, trimmed and thinly sliced
  • 2 tsp dried sage
  • 1/2 tsp ground black pepper

INSTRUCTIONS:

  1. Preheat oven to 375°F. In a food processor or clean spice or coffee grinder, process bread into rough crumbs. Transfer crumbs to a 9-inch pie dish and press firmly onto bottom to form a crust. Bake for 10 minutes, until edges are golden.
  2. Meanwhile, in a large bowl, whisk egg, egg whites and milk until just combined. Add remaining ingredients and whisk until well blended.
  3. Pour egg mixture over top of crust. Bake for 1 hour and 5 minutes or until top is puffed and golden brown and a knife tip comes out clean when inserted in center. Remove from oven and let stand for 10 minutes. Run a thin knife around the edges of dish to loosen. Cut into quarters.

Nutrients per serving (1/4 of quiche): Calories: 191, Total Fat: 5 g, Sat. Fat: 2 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 0.5 g, Carbs: 12 g, Fiber: 1 g, Sugars: 6 g, Protein: 23 g, Sodium: 562 mg, Cholesterol: 90 mg

Nutritional Bonus: Boiling can destroy green onions’ naturally occurring levels of quercetin, a plant pigment shown to possess antibacterial and anti-inflammatory benefits. To preserve the quercetin, we’ve baked the green onions into the quiche, so the nutrient is locked inside your meal rather than cooked away.

FULL PRICE:
$5.48

COST PER SERVING:
$1.37

HEALTH TIP:
Watching your sodium? It’s okay to splurge a bit on the occasional saltier-than-average meal, but reduce your salt intake the rest of the day to match.

  • Mindy

    Super yummy! I blended carrots in my food processor and made a “crust” instead of using bread. I also used fresh tarragon instead of the sage. I love veggies (but the kids don’t feel the same), so I also chopped up some mushrooms, broccoli, and yellow onion to add.

  • Get It!

    SO GOOD! Used sharp cheddar, fresh sage and almond milk because that’s what i had on hand, Yum!

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